Category: Uncategorized

Date: 2024-02-22
AO: olympus
Q: Pop Fly
PAX: Hightower, Crop Duster, Blue Steel, Megatron, Rollingstone, Peanuts, Bailiff, Bozo, Candles FNGs: None
COUNT: 10
WARMUP: A proper warm up was conducted. None of this, ‘Good morning, welcome to F3, Now, SPRINT!’ No sir. We did the good ol’ SSH, WMHs, a few slow squats and merkins, the always crowd favorite – Double Leg Swing into a Reverse Lunge (it’s a 4 count), and we finished off with the World’s Greatest Stretch. As Herb Brooks once said, “Prepare to grow through pain”

THE THANG:
Round 1: “You don’t have enough talent to win on talent alone.” (USA ties Sweden 2-2) – 400M run (1 lap)
– Lunge Walk 100 yds (50 and Back)
– Bear Crawl 60 yds (30 and Back)
– 50 Air Squats
– 25 Merkins

Round 2: “Legs feed the wolf” (USA Beats Czechoslovakia 7-3, Norway 5-1, and West Germany 4-2) (1) Sprint to:
– 25 yd line and back
– 40 yd line and back
– Opposite 40 yd line and back
– Opposite 25 yd line and back
– 50 Calf Raises
(2) AGAIN! Repeat Above

Round 3: “Great moments are born from great opportunities.” (USA Beat Russia 4-3 to advance to finals) Broad Jump to 30-yard line
– Monkey Humpers x30
– Speed Skaters x20
– Jump Squats x10
Reverse Lunge 10 yards (to 20 yd line)
– Repeat Above
Reverse Lunge 10 yards (to 10 yd line)
– Repeat Above above
Reverse Lunge 10 yards (to goal line)
– Repeat Above above above

Round 4: Mosey / Rick Bobby Lap (USA beats Finland 4-2 to win the Gold)

MARY: WW2s, Glees, and some proper stretching

ANNOUNCEMENTS: 2nd F event – 29 February, Glory Days in Burke at 7pm. CSAUP in March

COT: As Herb Brooks, gold medal winning coach for the 1980 USA Hockey Team, once said, “Success is won by those who believe in winning and then prepare for that moment. Many want to win, but how many prepare? That is the big difference.”

Tags: olympus, Hightower, Crop Duster, Blue Steel, Megatron, Rollingstone, Peanuts, Bailiff, Bozo, Candles

Date: 2024-02-22
AO: thehighlands
Q: Booking
PAX: Toolbox, Hard Knox, Spud, Defiance
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, WH Hayes, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG: w/ Coupon
20 OH Press—> Jog lap—> Rifle Carry to corner
20 OH Press, 20 Curls—> Jog lap—> Farmer Carry to corner 20 OH Press, 20 Curls, 20 Squats–> Jog lap– Shoulder carry to corner
20 OH Press, 20 Curls, 20 Squats, 20 Chest Press–> Jog lap– Rifle carry to corner
20 OH Press, 20 Curls, 20 Squats, 20 Chest Press, 20 leg lifts–> Jog lap– Farmer carry to corner
20 OH Press, 20 Curls, 20 Squats, 20 Chest Press, 20 leg lifts, 20 calf raises- Jog lap—done! MARY: LBC, Flutter Kicks, Toy Soldiers, Dirty Dog, Donkey Kicks ANNOUNCEMENTS: CSAUP coming up
COT: God grant me the serenity to accept the things I can not change, the courage to change the things I can and the wisdom to know the difference.

Tags: thehighlands, Toolbox, Hard Knox, Spud, Defiance

Date: 2024-02-21
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, John Kluge
FNGs: None
COUNT: 3

WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 cherry pickers IC

THE THANG:
Feb is black history month where we celebrate the impact African Americans have had on this country as well as the adversities and burdens they’ve endured throughout our country’s history and still face today.

Today we’ll honor the March on Washington that occurred in Aug of 1963, a pivotal step towards the civil rights act and the outlaw of segregation. We’ll honor it by marching and struggling through some physical adversity all done in respect and appreciation for what the black community has endured.

To help us create our physical adversity this morning we have Sandy (65 lb sandbag), her sister Pebbles (35 lb sandbag) and her brother Ruck (rucksack loaded with 30 lb plate).

Teams of 1 or 2. Pax choose between Sandy and/or Pebbles and/or Ruck – remember it’s supposed to be a struggle so load up. Carry however you want. Also it’s only a walk, absolutely no running with weight on. THIS IS NOT A RACE

Carry team walks to end of black top with weight, drops weight for 5 burpees, regains weight, walks back, loses weight, finishes with 10 SC merkins

Rest of pax do 3 burpees then sprint to end of black top and back, 10 SC mercans sprint half way and back, 15 squats sprint a quarter length and back, 20 SC SSH

MARY:
25 LBC IC
25 side crunch plank IC
20 LBC IC
20 side crunch plank IC
15 LBC IC
15 side crunch plank IC
10 LBC IC
10 side crunch plank IC

ANNOUNCEMENTS:

COT:
On August 28 1963, a quarter of a million people rallied in Washington, D.C. for the March on Washington for Jobs and Freedom to demand an end to segregation, fair wages and economic justice, voting rights, education, and long overdue civil rights protections. It was one of many demonstrations and many public outcries for equality in the supposed land of the free. One of the highlights of that day was the now infamous I have a dream speech given on the steps of the Lincoln memorial by Dr. King. The demonstration was peaceful but pointed – the demands clear: freedom for all. It took congress nearly a year but finally on July 2 1964 segregation was outlawed by the Civil Rights Act. Soon to follow was the Voting Rights Act of 1965 and eventually the Fair Housing Act of 1968. So while we each struggled today, let’s be reminded that it was nothing compared to what Black people in this country have struggled through for hundreds of years and use it as motivation to be the voice, the body, the mind for equality.

Tags: potomac-rising, Promoter, John Kluge

Date: 2024-02-21
AO: ignite
Q: Popeye
PAX: Gherkin, Legacy, Goldfish, Kodak, Kipchoge, Cha Cha
FNGs: None
COUNT: 7

WARMUP: SSH, imperial walkers, hillbillies, arm circles, WMH, cherry pickers, merkins, stretches

THE THANG: Leroy Jenkins
– 5 burpees
– 10 seconds of world’s slowest merkin
– 15 Smurf jacks
– 20 monkey humpers
– 25 Freddie Mercury

MARY: pickle pounders, toy soldiers, dirty dogs, donkey kicks, LBC, big boy sit-ups

ANNOUNCEMENTS: CSAUP coming up!

COT: C.S. Lewis wrote about how our desire for novelty is balanced by a need for comfortable sameness. The answer is seasons – every year, the same Christmas carols feel new again; every Spring, we’re happy to see the same trees in bloom. But the modern world is one flat line of sameness. So rather than chasing novelty in destructive ways, reintroduce seasons into your life.

Tags: ignite, Gherkin, Legacy, Goldfish, Kodak, Kipchoge, Cha Cha

Date: 2024-02-21
AO: thepatriot
Q: Strange Brew
PAX: rbethencourt, 2 percent, Anchorman, Booking, CableGuy, citrus, Hobbyhorse, Lucius, Lazlo, My Space, Ice Tea, SAAS, Wedding Singer FNGs: None
COUNT: 14

WARMUP: SSH, IW, MP, CP, WMH, DD, CK, lap
THE THANG: start at goal line run to 10 yard line-10 burpees, run back to goal line-15 big boy sit-ups, run to the 20 yard line- 10 burpees, run back to the goal line 15 bbs, repeat until PAX crossed field. Track time! 3 laps, running straights and jogging curves.
MARY: 20 Nolan Ryans; 39 flutter kicks (Q may have blacked out); 50 toy soldiers
ANNOUNCEMENTS: Softball. See above. They need a few more guys over 40. A hard 38 or 39 probably works too. See SAAS
COT: Importance of thank you. Gratitude should be felt and expressed. The Q thanked the PAX as he just passed first year with F3. If you have a spouse, remember to thank them regularly as well. As the years pass it’s easy to take all the little things that they do for granted. Don’t. Thank them today for something small so they know it’s appreciated.

Tags: thepatriot, rbethencourt, 2 percent, Anchorman, Booking, CableGuy, citrus, Hobbyhorse, Lucius, Lazlo, My Space, Ice Tea, SAAS, Wedding Singer